I'm also trying to find a full writeup for the program. If anyone knows where it's located, please provide a link. Google is failing me.

BendtheBar

09-01-2010 06:30 PM

Day 1:
Squat - APRE 3RM
Bench - APRE 6RM
Deadlift - 8x2 @ 60% (Speed)

Day 2:
Squat - APRE 6RM
Bench - 8x2 @55% (Speed)
Deadlift - APRE 3RM

Day 3:
Squat - 8x2 @ 60% (Speed)
Bench - APRE 3RM
Deadlift - APRE 6RM

BendtheBar

09-01-2010 06:33 PM

Adjustment Chart for the 6RM protocol
Reps in third set Adjustment for fourth set (lbs)
0-12 -5 to -10
3-4 0 to -5
5-7 No change
8-12 +5 to +10
> 13 +10 to +15

Example time: you come with 100◊6 as your predicted 6RM for the day. Warmups are 50◊10 and 75◊6. Third set is 100 for max reps. You get 9 reps. According to the chart, thatís the trigger to adjust the weight up 5 lbs/2.5 kg. On the fourth set you get 105◊7 reps. The chart says thats your starting weight for the next session.

The good thing about autoregulation is it adapts to your daily form. If you lower the weights a bit because you feel tired or weak it doesnt mean that the workout cant provide a stimulus. Following a pre-planned program isnt always the best way to go because of that. Though I think this is something only more experienced lifters should do. Aside from that I think its very interesting and worth a try.

BendtheBar

09-02-2010 08:09 AM

I like the idea on paper, but don't know how it would work for me in practice. I might try it though.

BRaWNy

09-10-2010 02:20 AM

Quote:

Originally Posted by BendtheBar
(Post 79349)

I'm also trying to find a full writeup for the program. If anyone knows where it's located, please provide a link. Google is failing me.